June 13 – Our Reply (to comment below): Macus: Great! tough to eschew the things you love to do. Some docs say you should do the stretching regimens three times a day, but I follow the advice of Dr. Davis from ourstretching article, where he saysthat when he himself was first hit with plantar fasciitis he “…started stretching immediately, aggressively, eight-nine times a day. I had one week of really bad pain, a week where it was better, and by three weeks it was back to no residual pain. I tell my patients, I’d rather they stretch for 30 seconds six or seven times a day than one time for three minutes. I’d rather have people stretch all day.” I’ve been leery of going back to hiking, let alone backpacking, but after a bunch of hikes in the mountains last weekend, I’m thinking I can handle backpacking again. My PF isn’t gone, but it’s sure getting better. Maybe I’ll be one of those 90 % of people who the docs say can self-cure. Sounds like you might be too.

June 13 reader comment – Macus wrote: Thanks for following up on this Robert. I’ve been wearing my night splint more regularly as it always makes me feel better in the morning. I give my achilles and foot a good stretch in the morning as soon as I get out of the bed. Also purchased some house slippers that offer foot support. Surprisingly, these are very hard to find. I’m massaging my foot with a golf ball most nights. I recently played a little basketball and while I felt fine during the game, the next day my foot was very tender. This was after a 2 month or so layoff. Looks like its time to put that golf ball to better use.

Our reply June 2 (to comment below) : Hey, Dross. Yeah, the docs suggest swimming, biking and the elliptical at the gym as alternatives to walking/running. And stretching, orthotics, etc. I’m not a doc, but what I do is talk to docs and summarize their advice on my Plantar Fasciitis Web pages.. You might check that out, a lot of good ideas there.

June 2 reader comment – on Plantar Fasciitis Facebook page – Dross wrote: HELLO I BEEN SUFFEREING WITH HEEL CRAP FOR 6 MONTHS NOW I HAD ULTRA SOUND DONE 4 TIMES ,I WORE ALL KINDS OF HEEL INSERTS , I SLEPT WITH A WEIRD SHOE ,,, BUT IT MADE MY LEG STIFF , I FINALLY GOT A INJECTION 5 DAYS AGO ,,, CAN U TELL ME WHAT NOW ,, IT FEELS BETTER BUT NOT GONE IT HURTS ON AND OFF ,,, BUT CAN U TELL MY WHY MY INNNER KNEES ACHE SOMETIMES ALSO ,, ONE TELLS ME TO STRETCH THE OTHER TELLS ME NOT TO ,,, THIS IS NIGHTMARE ,,, I NOWSWIM INSTEAD OF WALK

Our reply June 2 (to comment below): Macus, sorry I took so long to comment. I’m waiting to interview another doc and throw this question at him. Meanwhile, one doc has said that you should keep active. However, they also tell me, if it hurts, change your activity — swimming, biking, elliptical at the gym. If pickup games make it hurt too much, might back off on that until stretching, etc., has helped, if I read my doc advisers right. PS to Macus, pain is a warning sign. Whether you step out of bed and walk around without first stretching the plantar fascia, or walk around barefoot, or do some sports activity that makes it hurt. Docs tell me: irritating, aggravating it, the plantar fascia is pulling away from the bone, tearing the fascia fibers. Scar tissue forms, you walk around some more, tear new fibers, create more scar tissue. You’re shredding your chances of getting over plantar fasciitis. Docs sure are a bunch of spoilsports.

May 22 reader comment – Macus wrote: Can I still play pick up games while treating the plantar fasciitis issue? I usually feel fine while playing, but the morning after is when the pain and tightness hit. I’ve been wearing a gentle ankle stretcher at night that seems to help a lot.

May 11 reader comment – Susan wrote: I have had SEVERE PF for 2 years now. I have actually been on Short Term Disability for 3 months and finally opted for surgery, which at this point, (4 weeks post) has not seemed to solve the problem. every step I take is excruciating. I have had cotizone injections, Physiclal Therapy, Ultrasound, you name it. My Orthopedic Surgeon made me go through treatments before considering surgery as he noted that it is 50/50 to be beneficial. I am searching for a new PT as I just moved to a new city. The suggestions in your article have been beneficial in aiding my search!

April 29 reader comment – Carolyn wrote: I had platlets taken out of my blood and put into my heel on the left foot and the planta fasciitis has been gone for three years, now i’m having trouble with my right heel, so I’m going in to have the same treatment.

April 18 reader comment – Maria wrote: I bought some Dr. Scholl’s inserts, specifically for plantar fasciitis. They’re a 3/4 length insert with a silicone dot in the center of the heel. They don’t crowd the toe box of the shoe, and they stay in place nicely. I think the pair was $6.

Recent Posts

Last month took my first backpacking trip since before I got plantar fasciitis, 16 miles and up to 11,500 feet in Colorado’s Flat Tops Wilderness. No heel pain, no problem. What the …? How did I emerge from the gloom of limping debilitation and come to this? More on that question on the home page of my plantar fasciitis Web site at: